8min EMOM
8 T2Bs
8 push ups

Every 3:00 for 7 Rounds:
500 Meter Row/150 x DU
12 Toes to Bar

3 rounds
50 DUs
10 HSPUs

8min AMRAP
15 wall balls 9kg/6kg
20 cal row
15 pull ups

EMOM 12 min

6 power cleans @65%
15 air squats
5-7 pushups

For Time: 9 – 7 – 5:

Ring Muscle-Ups
Squat Snatches (135/95)

8min AMRAP
21 Wall Balls
15 Deadlifts 60/40kg
9 Toes-to-bar

rest 2min

8min AMRAP
21 Box Jump Overs
15 Thrusters 42,5/30kg
9 Bar Facing Burpees

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push-ups
6 squat therapy
8 sec v-sit

week 8 bk squat(12)
deload

Metcon/*Rx(19)
6rds
10 thrusters 75/55-95/65-*105/75
100m sprint
3 pull ups/c2b/*muscle ups
100m sprint

Finisher
barbell quad smash
30 scap push-ups
40 v-ups

30min EMOM:

1) Run/Row/Assault/DU/…
2) 5 PC&J AHAFA
3) rest

On the first minute do something monostructural the whole minute, on the second minute do 5 Power Clean + Push Jerk AHAFA (TnG or DnG = touch and go or drop and go). The third minute is complete for rest. You can add loading.

Steady pace. Scale if needed.

In 15 min, find your three rep max front squat.